We often hear that you need to eat right to lose weight.But if you ask, most people do not know how breakfast should be, which will provide our body with useful substances and start the right processes for weight loss.And all because we put different meanings on the concept of "proper nutrition".
Some praise the protein diet, share its results, some say what harm this diet can do to the body, some defend mono-diets, and others are generally in favor of fasting.How not to get lost among these ideas and what to eat to lose weight?
In fact, there is only one truth: "Eat less than you spend, remember that food should be nutritious."Moreover, the nutritional value of food is not the amount of calories.Nutritious food is food rich in vitamins, dietary fiber, proteins, minerals, fats, and carbohydrates.
In fact, creating a menu for a daily diet is not so difficult, you just need to take your time, be patient and use the right information.And throw away from your arsenal all the means that should help you lose weight without your participation.
Proper nutrition for weight loss: the importance of vitamins in our diet
In modern realities, even by eating healthy, natural foods, it is impossible to provide all the substances necessary for a person.Especially if we are trying to restrict calories.Therefore, it is important to choose a vitamin-mineral complex that has everything to fill the daily deficiency of these substances.Don't look at vitamins for weight loss, anything that is "for weight loss" often does not provide long-term benefits for weight loss.We don't need a temporary result, do we?
What and how to eat to lose weight: what carbohydrates are needed?
The problem in the diet of the vast majority of people is the choice of "fast" carbohydrates, but they do not give us a feeling of fullness, are immediately absorbed into the blood, increase the level of sugar in it, cause subsequent hunger and excess weight.
Another thing is "slow" carbohydrates, which act in the exact opposite way, so when creating a menu for yourself for the day, you can choose from the following list:
- A portion of buckwheat or
- A serving of brown rice or
- One serving of unpolished oatmeal or
- A serving of whole-grain pasta or
- A portion of millet or
- A serving of whole grain bread or
- One serving of sugar-free unleavened bread (rice, buckwheat, oatmeal, rye) or
- Whole grain pita (unleavened bread) or
- A serving of baked potatoes.
There should be two such "slow" carbohydrate servings per day: in the morning and in the afternoon.Then you won't feel hungry in the evening.
What you can eat to lose weight: proteins and amino acids
It is difficult to imagine a healthy diet without protein, especially for those who exercise, because protein helps build muscle tissue.Those who do not take protein lose muscle mass, and then watch with surprise and despair that the lost weight is regained after a while.Protein as a snack has many benefits.Proteins are found in:
- lean meat;
- egg whites;
- fish and seafood;
- chicken meat;
- turkey;
- cheeses (low-fat, no more than 25% fat);
- low-fat dairy products.
What you can eat to lose weight: vegetables, fiber, fats and fruits
You should not eliminate fats from your diet, because there are healthy fats, besides, the role of fats in weight loss is very important.Just so you know: 2 tbsp.of vegetable oil or 30 grams of your favorite nuts is your daily healthy fat intake.
For those who are losing weight, the right menu should include unsweetened fruits (300 grams) and vegetables (300-400 grams).This amount will provide the necessary fiber, dietary fiber, which helps in weight loss.
Which vegetables and fruits can you lose weight?
You can eat any vegetables except canned peas and corn - these are "fast" carbohydrates, they are useless.
Follow this rule for fruits: bananas, mangoes, grapes - eat a "piece" in the first half of the day, no later than two o'clock in the afternoon.
What should be the portion?
- If you are eating porridge, you should have enough on your plate to fit two palms, no more.
- Your palm is the size of a piece of meat or fish.
- You can eat as many vegetables and fruits as you can fit in two palms, plus the same amount.
- Slices of bread or crispy bread - 30 grams (two pieces).
- A glass of milk or kefir.
- Natural yogurt - 100 ml.
- 180 grams of cottage cheese.
- Replace sweets with dried fruits (2-3 pieces at a time), honey, homemade marmalade or dark chocolate (no more than 20 grams).
Menu for healthy eating and weight loss
For women who want to lose weight by eating the right foods, the menu should be as follows:
- Breakfast: lentil porridge (barley or corn porridge, brown rice) plus boiled chicken breast, greens.
- Snack (second breakfast): 1 apple and 250 ml of kefir or a handful of nuts or 2-3 prunes.
- Lunch: soup or fish soup, baked or boiled fish, vegetable salad filled with 1 tbsp.olive oil.
- Snack (afternoon snack): fried carrots with nuts.
- Dinner: cottage cheese with sour cream or seafood salad or turkey with boiled broccoli.
This menu for weight loss is approximate;based on it, you can create your own diet, which will not spoil your nutrition, but will help you lose weight properly.
Do not overeat, if you feel the need to fast, "sit" for a day on kefir, celery soup, apples.Avoid fatty foods during the visit;you can buy a glass of dry wine, but if it does not whet your appetite.
What else do you have to give up?
When manipulating weight loss, many give advice without going into details: at one time, carbohydrates began to be considered the enemy of the figure, without indicating that there are healthy and harmful carbohydrates, then they began to aggressively attack fats for their caloric content, without indicating that we would not feel full without fats, and proteins took it.
In fact, you can eat almost anything as long as you limit yourself in quantity and combine foods correctly.The list of clearly harmful foods that should be excluded from the diet is not so long:
- Forget chips and salted nuts.
- Recently popular popcorn is a source of trans fats and chemical flavor enhancers.
- Stop buying instant noodles, mashed potatoes or packaged soup.
- Long-lasting store-bought baked goods.
- mayonnaise.
- Prepared foods, especially fried fish and fried cakes with MSG.
These foods have no nutritional value, they can clearly harm our entire digestive system (intestines, liver, kidneys).
Otherwise, you have a lot of products to choose from for your daily menu, combine them correctly, don't overeat, move a lot and gradually you will achieve your goals.